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Barbell Bench Press
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4x12 reps |
rest: 45s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 45s
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Machine Bench Press
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4x15 reps |
rest: 45s
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Barbell Bicep Curl (Wide Grip)
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4x15 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 45s
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Cable Bicep Curl (Close Grip)
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4x20 reps |
rest: 45s
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Leg Raise
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4x15 reps |
rest: 60s
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Machine Ab Crunch
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4x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x15 reps |
rest: 45s
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Barbell Bent-Over Row
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4x10 reps |
rest: 45s
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Cable Seated Row
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4x15 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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4x15 reps |
rest: 45s
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Dumbbell Seated Tricep Press
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4x10 reps |
rest: 45s
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Machine Leg Press
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4x15 reps |
rest: 45s
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Barbell Squat
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4x12 reps |
rest: 45s
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Dumbbell Lunge
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4x15 reps |
rest: 45s
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Jump Squat
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4x8 reps |
rest: 45s
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Barbell Romanian Deadlift
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4x15 reps |
rest: 45s
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Barbell Glute Bridge
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4x15 reps |
rest: 45s
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Barbell Standing Calf Raise
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4x20 reps |
rest: 45s
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Cable Upright Row
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4x15 reps |
rest: 45s
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Barbell Alternating Front and Back Press
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4x12 reps |
rest: 45s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 45s
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Sit-Up
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4x16 reps |
rest: 60s
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Plank
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4x8 reps |
rest: 60s
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